Tag Archives: bike

Weekend Schedule- July 14-15, 2018

Good morning team,

Saturday

Group A – Not racing

Many people are going to be racing this weekend at the Claremont sprint race. Therefore, we’re going to hold a group riding out of Killarney in Windermere station at 6 AM. The group will be riding for two hours. will be led by Michelle and James Nunn.

Group B – Racing

For those athletes were racing at the Claremont triathlon sprint race, please arrive at 5 AM at the race venue. Make sure you set everything up properly. After your race you have a two hour bike ride as zone two. Make sure you get it done. Do not be a “skinny fatty” and be lazy!

Sunday

Sunday is going to be a nice easy zone 2 run out of the downtown YMCA starting at 6 AM. You going to go for at least 10 miles. If you’re going for distance and not time.

Tuesday – Bike / Run at the Track

Tomorrow morning we will be meeting at the track at Howard middle school at 5 am. Please bring enough hydration, nutrition, towels and your running shoes.

Saturday- Bike / Run

Saturday – Bike / Run

Group A: 5 am – Dtwn YMCA

Note: You must have lights to ride in the dark! Enough nutrition for three hours.

Group B: 6 am – Research Parkway

Duration: 3 hours / 30 min run.

Leaving on time. No exceptions.

Group A will meet at Group B at UCF research Parkway.

Monday – Swim

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

2 x 400 with 20 sec RI

1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free

2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly

9 x 100 pull with buoy @ 1:30

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

Main Set:

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice

Memorial Day – Roka Discount

Quick reminder that you and our teammates get bonus team pricing (30%-off vs. your standard 25%) during our Memorial Day Sale through May 31st. Can you forward this reminder so your athletes can take advantage?

Here are some gear favorites you may want to take advantage of:

Gen II Tri Race Apparel: Kona Bike Course Record – enough said. It’s crazy fast and built to go the distance.

Maverick Wetsuits: ARMS-UP makes a bigger difference than any other tech feature ever introduced in a wetsuit. It’s crazy how noticeably better it is.

ROKA Ultralight Sunglasses: Everything from performance aviators to the ultimate time trial shield. You can also customize your own or try 4 pair for free if there are too many good options :).

Viper Swimskins: If you’ve got a non-wetsuit race, a Viper is a must and will literally save you minutes.

R1 Goggles: If you haven’t tried them, do. The forward-facing lens angle makes sighting easier, which makes OW swimming less tiring. Goggle fit is personal and I can’t promise that these will fit every face better than a favorite goggle of choice, but the open water performance on these is so good that they’re worth trying.

To take advantage of team pricing, just register as a team member at roka.com if you haven’t already. It’s quick:

1 Create an account at ROKA.com.

2 Inside your account, click “ACTIVATE ROKA TEAM ACCOUNT.” (If you don’t see this button, it means you’re already registered.)

3 Enter team handle and passcode. For CFL Tri Club, these are:

◦ Team Handle: CFL

◦ Team Passcode: 1995

That’s it! Now anytime you’re logged in, special team discounts will appear after products are added to the shopping cart.

Best,

ROKA Teams Support

Week of May 23 – 27, 2018

Hello Team,

Enclosed you will find the schedule for this week:

  • Wednesday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Thursday – 5:00 am (Tempo Run)
    • Location: Downtown YMCA
    • Duration: 6 mi, 10 mi, 14 mi
  • Friday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Saturday –
    • Option A:
      • Downtown YMCA
      • Time: 5:00 am – Rollout at 5:15 am
      • Speed: 21 – 24 mph
      • Route: Towards Kilarney Station – Clermont
      • Duration: 4 hours with a 30 min run (We will be meeting up with Option B)
      • Note: Make sure you bring appropriate nutrition for the ride.
    • Option B
      • Kilarney Station – Clermont
      • Time: 7 am – Rollout at 7:15 am
      • Route: Towards Doowey Robins
      • Duration: 2:30 hours with a 30 min run
      • Note: Make sure you bring appropriate nutrition for the ride.
  • Sunday – Optional
    • Speed work (Track)
    • Time: 6 am
    • Location: Downtown YMCA

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